PARTNER WOD In teams of two, Complete 20 rounds for time: 200m run 10 Single Arm DB Clean & Jerk (50/35) 15/12 Calorie Bike * Partner 1 completes the 200 meter run, then Partner 2 completes [...]
STRENGTH Four Sets High Hang Power Clean x 5 reps (building) Rest 2 minutes between sets WOD For Time: 9-15-21 Pull Ups/Difficult Jumping Pull Ups 21-15-9 Lateral Over the Bar Burpees
STRENGTH A1. KB Swings x 12 (working on proper hip hinge technique) *rest 1 min between sets A2. Back Squat x 12 @ bodyweight or more Rest 30 seconds between sets WOD Every minute on the minute [...]
STRENGTH Three sets Single Arm Front Rack KB Step Ups x 12 reps (35/18lbs with a 20 inch box) Rest 30 seconds between sets WOD Complete the following 30 minute AMRAP; 12 Horizontal Ring Rows 15 [...]
STRENGTH A1. Two sets Russian KB Swings x 12 reps *rest 1 minute between sets A2. Three sets Deadlift x12 @ bodyweight *Rest 30 seconds between sets WOD Five rounds for times; 400 meter run Max [...]
PARTNER WOD In teams of two, complete the following work: In 4 minutes complete as many burpee box jump overs as possible Rest 2 minutes, and then complete the following 18 minute AMRAP 20 Power [...]
